4 strength and flexibility

1. Strength and Flexibility Strength Theory Muscles used in each sport Core conditioning Flexibility Dynamic stretching Static stretching Does it matter?

2. Strength Training Misconceptions Adds bulk (makes me look like Arnold) Does not translate to endurance sports No time to add 4 th type of workout

3. Benefits of Resistance Training Supplements normal training 5-10 % (30-50 minutes a week) Focus on gaining functional power not size Stimulates hormone production that can be damaged from endurance training Increases HGH, testosterone Helps repair tissues, build muscle, lose fat, anti-inflammatory Recruit muscle fibers and strengthen the brain muscle connection. Improves efficiency Strengthens tissues and lowers injury risk

4. Hypertrophy – response to stress Stress muscle Responds by increasing size of cells. Requires Recovery period (rest) Carbs and protein (4:1)

5. Isolated Weight Lifting Focus on one muscle groups for each lift Safe and easy to learn Build strength Curls, bench press, shrugs

6. Functional Exercises Train multiple muscle groups Use multiple joints Increase strength, balance, posture and joint stability Train in tri specific exercise Squats, lunges, deadlifts, Olympic lifts Combine simple lifts with stability

7. Plyometric Explosive full body movements to increase power and speed Can also be done on bike and run in short sprints Dangerous, easy to damage muscles but large benefits Build slow, have core strength before attempting

8. Weight lifting for swimming Focus: Shoulders, back, arms Incline/military press Lat pull down Rows Seated standing Pull downs Raises (front & side )

9. Biking Muscles

10. Run Muscles Biking and Running use the same muscle groups, but use them slightly differently. Quads -   push down in cycling, pull up in running Hamstrings  -  pull up in cycling during recover, pull the weight of the lower leg up in running Gluteal muscles -   push down in cycling, work to stabilize the trunk in running Gastrocnemius (calf muscle)  -  push the final part of power phase in cycling, push off in running

11. Bike/Run Exercise Isolation exercises Leg press Leg extension Hamstring curls Calf raises Adductor/Abductor Rows Pushups Pull-ups Functional Squat Single leg With dumbbell press Deadlift Lunges Step-ups Plyometric Bounding Box jump Squat jump

12. Core Standard Planks Flutter kicks Wood chopper Crunch Russian twist B ridge Advanced With stability ball circles Arms above head One leg/balance ball Focus on exercise that simulate same motion when swimming, biking, running

13. Basic Workout   Session 1     Session 2   Session 3 Leg Barbell step up   Leg Leg press   Leg Calf raises Leg Barbell lunge   Leg Cable hip adduction   Leg Body weight squat Arms Incline dumbbell press   Arms Seated curl   Arms Dumbbell kickback Arms Dumbbell fly   Arms Seated cable row   Arms Dumbbell pullover Arms Chin ups   Arms Lat pull down   Arms Push ups Core Russian twist (med ball)   Core Russian twist (med ball)   Core Flutter kicks Core Inclined sit up   Core Inclined sit up   Core Side kicks Core Inverted sit up (med ball)   Core Inverted sit up (med ball)   Core Physioball plank Core ½ stability ball lunges   Core ½ stability ball lunges   Core Side bridge

14. Functional Workout Session 1 Build stability   Session 2 Build power Full body One legged squat   Full body Overhead squat/ or squat press Full body lunge with dumbbell press or curl   Full body Deadlift(single or double leg) Full Body Turkish get-up   Arms Curl press Core Woodchopper with stability ball or one leg       Core Plank on stability ball (both direction circles)      

15. Plyometric Workout Session 1     Session 2   Upper body Push up with hand clap   Leg Lateral hurdling Leg Squat jump   Leg Bounding Leg Lateral jump   Leg/core Tuck jump Core Side throw (med ball)   leg Split leg jump Core Slam (med ball)   Core/upper body Overhead throw (med ball)

16. To avoid injuries Start with good form Dynamic warm-ups Strength training Static stretches

17. Dynamic Stretching Warm-up May or may not: Increase blood flow and temperature Increase range of motion Loosen muscles Prevent injuries Balance

18. Static Stretching Controversial Can decrease strength 5-10% for 1-2 hours afterwards. Less likely than dynamic stretching to help Recover from injuries Loosen muscles Increase range of motion Flexible on bike, aero Balance on run, relaxed Feels good http:// www.docstoc.com/docs/92705934/Dynamic-vs-Static-Stretching

19. Meta-analysis of 106 studies. Take home, keep static stretches < 45 seconds.

20. Eur J Appl Physiol , 2011 Static Stretching (40 studies ) Dynamic Stretching (7 studies ) Take home: Hold static stretches <30 seconds Repeat dynamic stretches >60 seconds

21. Cool down Right away If doing intervals, go easy 5-10 minutes. Lay next to wall, legs up against wall. 5-10 minutes. Swing legs to loosen hips Compression socks 2-6 hours after Static stretches, hold for less than 30 seconds

22. Shoulders

23. Hips

24. Hamstrings

25. Quads

26. IT band

27. Knee

28. Calves

29. Shin splints

30. Achilles Tendon

31. Plantar fasciitis